Plan your weight loss!

To lose weight you need to create a calorie deficit. A weight loss of 1 to 2 pounds per week is safe. To lose 1 pound a week you need to cut back on 500 calories a day. That is a total of 3500 calories a week. The best way to achieve this is by reducing your calorie intake and increasing calorie expenditure through exercise. 

If you do without your 250-calorie chocolate bar and burn 250 calories by running three miles, you will create a calorie deficit of 500 calories. Do this everyday and you will have a deficit of 3500 calories in one week. 


Exercise is crucial 

Cardiovascular exercises help reduce body fat and burn calories. Also, metabolic rates can increase up to 25 per cent for six to eight hours after a cardiovascular workout. A duration of 30 to 60 minutes of low-impact cardiovascular activity is recommended to lose weight. Examples of low-impact exercises are walking, swimming or cycling.

Strength training improves bone density, builds strength and enhances the metabolism. You can strength train on various types of equipment in a health club, gym or at home. Strength train two to three times per week.


How many calories should you consume to lose weight? 
To lose weight, the American College of Sports Medicine recommends a minimum consumption of 1200 calories per day. If your calorie consumption is less than 1000 a day, your body is in danger of not receiving an adequate supply of nutrients. The body then enters a state of semi-starvation, lowering the metabolic rate and depleting the body of its energy stores.

When counting calories, is it necessary to consider the nutritional value of foods? 
When you plan your meals, look at the caloric content and body's nutritional requirement simultaneously. The body needs nutrients from various food groups. To lose weight it is best to consume foods such as watermelon, marsh melon, cucumber, bottle gourd, snake gourd, pumpkins since they are light, filling and easy to digest. Also the diet should have fibre-rich food and vegetables as it helps in elimination. The diet should also include low-fat dairy products, white meat over red meat, sprout and wholegrain products. Having a positive mind and right spirit also helps you in knocking those kilos. 

Simple Exercises for Sexy Legs

A classic mini or a nice pair of khaki shorts will never go out of style. So never let them gather dust just because your legs don't look as good as they used to. 

Here are some exercises to make your legs feel good and toned..

Lunges
Put your hands on your hips and keep your legs a hip distance apart. Your toes should face forward and keep your back straight .Step forward with one foot and then go down. The forward leg's angle should be 90 degrees. Be sure to keep the knee aligned with the ankle so that there is no pressure on the knee joint. Keep going up and down in the same straight position while contracting your abs. Keep the movements slow and controlled. The back leg needs to have the toe pointed forward and the heel off the ground. Repeat the exercise with the other leg.

Squats

Keep your feet shoulder width apart and toes facing forward. Gradually, lower your body as if you are going to sit down on a chair. Hold the position and then go back up to starting position. Repeat the action again.

Calf-raises

Keep your back straight and stand on a step holding the railing for support with one hand. Let the balls of the feet drop off the edge so that the calf muscles stretch and then proceed to go up as high as you can on your toes. Repeat the action.

Hip bridge 

Lie flat on floor with your hands by your side. Bend your knees and keep your feet together. Raise your butt and lower back up from the floor, squeeze the muscles, release and lower down again. Repeat the exercise.

Note: 

All exercises must be done in 2 sets of 15-20 repetitions each. All exercises should be accompanied by cardio and a balanced diet.....

All the best...

Yoga

"Rahul i am also thinking of joing the Yoga sessions but am scared.."
"scared of what??"
"whether i will be able to bent and do all the stretching right.."

"see Tina its not only about bending and stretching.The word yoga means union.Yoga is a form of exercise based on the belief that the body and the breath are intimately connected with mind.
By controlling the breath and holding the body in steady pose or "asanas", yoga creates harmony. Yoga practice consists five key elements : proper breathing, proper exercise, proper relaxation, proper diet, positive thinking and meditation
The exercise, or "asanas" are designed to ease tensed muscles to tone up the internal organs and to improve the flexibility of the body's joints and ligaments"
" now i have to leave will meet tomorrow in the gym."
"ok Rahul will see u in the Gym..please can u do me a favour..."
"yes tell me."
"will you please please give a call on my cell tomorrow and wake me up???"
"oh ho ok Tina will call u,chal see ya tomorrow,bye"
"bye Rahul"

How to Gain Weight ??

"Rahul look at my roommate she is so skinny and she really works hard to gain weight but she gets disappointed all the time, then she stops her exercises and eats whatever she feels like..."

"Tina Weight gain isn’t something that is easy to do, it requires patience and discipline to diet and training.Tell her few simple things to follow and she will not be disappointed this time..."

                                                          Get Eating!

 Eating is first and foremost the most important thing you need for proper weight gain. It makes sense that you need to eat more calories than you burn. This does not mean eating anything and everything within reach! It means you need to include in your weight gain diet, foods that will help you gain lean mass, not bad fats. 6 meals a day is a good start. Breakfast, lunch, dinner, and three other small meals at regular intervals throughout the day. Make it your goal to eat every 2.5 to 3 hours. Remember the principal weight gain tip is to get BIG, you have to eat BIG!

Get Lifting!

As stated above, proper eating is of utmost importance if you want to gain weight, but if you do not complement eating with weightlifting, all that gained weight will be fat – not muscle.

When trying to gain weight, try working out 3-4 times a week. Make sure you are weightlifting correctly! Lift hard and then recover for the next workout. Focus on the big exercises such as squats, deadlifts, bent-over rows, chin-ups, bench press, & military press. These are the exercises that will turn those extra calories into muscle and therefore help you gain weight. You are not going to gain weight by doing lateral raises and step-ups every workout. It’s the multiple-joint lifts that will shock your system and stimulate your body into growth. Gradually add a little amount of weight each time you workout – this will help you strengthen those muscles. If you focus on strength, size will follow. You need to gain muscular strength in order to get bigger.

Get Weighing!

Weigh yourself at the end of a week. You’ll notice you’re gaining more weight after only one week! However, don’t expect miracles. You won’t have put on 10lb!. Remember that when it comes to weight gain, gaining anymore then 1 or 2 pounds a week is unhealthy and means you’re putting on fat instead of muscle. Patience is a virtue! What you want is to see 1 or 2 pound gains at the end of the week. It may not seem like a lot but add it up. You easily gain weight at the rate of 5-8 pounds a month!

Sooner or later you will stop gaining weight and it is now that you should concentrate on eating even more. So, when you stop gaining for at least 2 weeks, start eating an extra 250 calories a day. Every time you see you haven’t gained weight for at least 2 weeks, add an extra 250 calories.

Cut out the Bad Fat!

Avoid Trans fats like the plaque, and go for the “good fats”. Yes, you want to gain weight, however you don’t want to gain weight that is in fact just fat. So, cut out the cakes, chips and candy. No more visits to McDonalds and steer clear of anything fried. High protein low fat foods like tuna fish (and other seafood), chicken breast, lean meats, fruits and vegetables etc, are the good clean foods to eat.

Get Drinking! (Sorry, water only)

Drink around a half gallon of water a day and even more if you can. Sure, that’s a lot of water, but believe it or not, it’s that water you need for the energy you need to gain weight! Dehydration can lead to all sorts of health problems, including less stamina at the gym.

Go to Sleep!

Get lots of sleep. This is one of the easiest yet most neglected weight gain tips. Sleep for a minimum of 8 hours night. You’re body needs it to function properly.

Lose FAT !!!!!!!!!!!!

 "Hey Rahul, whenever i go to the gym i spend 60 mins doing cardio to burn the calories, so that i lose the EXTRA FAT ...but i dont see much of a difference...can u give me some tips to lose fat...?".

"Why not Tina, let me tell u few things that you should take care of..."

Do not Cardio

This is by far the one that is hardest for most ladies to stick to. I don't know why, but ladies love long, boring, joint pounding cardio sessions.

I'm sorry Tina, but that's not how it works.

I want you to stop thinking about calories burned while doing the workout and start thinking about the amount of fat burned while not exercising. There is a way to do your cardio that gets you done in as little as 15 minutes that burns more fat throughout the remainder of the day than 60 minutes of moderate cardio in your fat burning zone.

It's called interval training. All interval training means is you mix short bout of intense activity with longer bouts of moderate activity.

Take the treadmill as an example. After you warm-up, you would run relatively fast for 20 seconds, followed by a slow jog for 60 seconds, repeat that until you've gone about 12 minutes. Then cool down and you're done. If you do it correctly, I promise you you'll feel worked when you're done and you'll be in and out of the gym quicker than most of the other ladies warm-up.

Eat more fiber

 Fiber is king when it comes to fat loss. Eat more of it and you will lose fat. Just start adding more fruits, vegetables, healthy nuts and beans to your daily diet and you'll notice results within days.

Stop drinking diet soda.
Diet soda, believe it or not, can be making you gain weight. How is that you ask? Because it makes many ladies retain water. As if you didn't have enough of that to worry about already, now you have to worry about diet sodas making you retain water.So, stop drinking them and you may lose upwards of 10 pounds in a week.

Do resistance training 3 times per week.

Just stick to 3 full body workouts that focus on full body movements like push-ups, rows, squats, lunges and full body core movements like planks and mountain climbers rather than crunches.

Doing so will burn a lot more fat and tone your arms and legs much faster than doing isolation movements like bicep curls, triceps kickbacks and the inner thigh machines.




Stop doing so many crunches.

It drives me crazy to hear that people do hundreds of crunches everyday. That will not give you a flat, sexy stomach. It may strengthen those muscles, but what good does that do if they're hidden below a layer of flabby goo?You have to get rid of the stomach fat by following the previous 4 tips I gave you. That's how you get the firm, flat tummy you've always wanted. That's how you get rid of the muffin top and fit into those skinny jeans you've always wanted.

Not by doing endless amounts of crunches.

Early Morning Or Evening ???????

“Hey Rahul, am Impressed by the knowledge you have about Fitness”

“Yes Tina, this is coz I read a lot of magazines on Fitness and I have also done a certified course in Fitness…”

“oh that’s really great Rahul…mmmm…..I mean Rahul SIR”

“Hey shut up and  Stop pulling my leg ok“

“Ok Ok…..”

“Rahul tell me what time is best for me to exercise?" 

"i have heard friends saying that exercising in the morning is best?"

"See Tina it's a matter of what you prefer. You can try different times of day and see how it goes. Some people are at their best in the morning while others can't fit it in except at lunchtime or after work. Fitting exercise into your busy day is the main issue. Just remember  to wait at least two hours after eating before working out. And no, working out is unlikely to keep you up at night. As long as you don't exercise too close to bedtime, you will probably sleep better on the days you work out."

"Daily exercise hardly has a price."

“Oh Tina, it’s been an exhausting day, lets reward ourselves with a CAD-B and a portion of Grilled club sandwich with extra cheese..”

“ummmm…., sounds delicious Rahul, but I won’t be eating anything coz the moment I eat all this stuff I feel like a “FAT PIG” from inside..”

“Fat Pig?” but u go to the gym, right?

“ I already work so much then why do I need to go to the gym!”

“Tina you have the wrong info, you should exercise daily in this stressful and hectic environment irrespective of how much work you do because exercise benefits women, let me share the knowledge I have……………….”

Whatever you eat and drink and the amount of calories you intake you should be able to burn those calories, if you do this it will not lead you to feel like a "FAT PIG" and this is possible only through exercise. Studies have shown that regular exercise significantly increases life expectancy and improves overall health. Regular physical activity reduces the risk of cancer, heart disease, and osteoporosis. It can reduce or improve symptoms of menopause, PMS, diabetes, as well as numerous other conditions. An improved self-image and increased energy level are frequent added benefits of exercise.

The Benefits of Exercising can meet the varying needs of both men and women. Strength training for women is primarily used to tone and sculpt the body. While men usually use heavy weights to bulk up, women (due to their hormonal and genetic differences), can gain strength, tone, and definition without the great bulking that professional bodybuilders achieve. Strength training can enhance physical appearance, increase muscular strength and endurance, reduce the risks of osteoporosis, and increase flexibility, metabolism, energy level; reduces stress; and looks and feels younger. It also Tones the arms and reduces some body fat without taking away their feminine look but is effective only if proper scientific technique and training methods are followed.”

“ Rahul am partially convinced, but tell me more  about it while we munch on our snacks and I have many questions on my mind."

“Ok Tina lets go to the Canteen and then you can ask me whatever questions u have”.